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Transverse plane

The Y,T & I is a combination of three exercises, targeting the muscles of the rotator cuff, the posterior shoulder region and the scapula retractors. The Y,T & I is suitable for all fitness levels.

The row - external rotation - press is a beginner exercise to strengthen the rotator cuff, the scapula retractors and the posterior deltoid. This will improve shoulder stability and prevent injuries.

The YMCA on stability ball is a combination of four exercises, to strengthen the rotator cuff, the posterior deltoid and the scapula retractors. Balancing on the stability ball emphasizes core stability. This exercise is suitable for intermediate and advanced fitness levels.

The shoulder around the clock on stability ball is an intermediate level exercise to promote rotator cuff strength and shoulder stability. Balancing on the stability ball while lifting one dumbbell places a high demand on the core to maintain proper form.

The horizontal shoulder abduction is a beginner exercise that targets the muscles of the posterior shoulder region, the rotator cuff and the scapula retractors. The instability of the stability ball requires good balance to maintain proper form.

The half-kneeling chop is a beginner exercise that targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms.

The stability ball seated chop is an intermediate level exercise that targets all the muscles of the upper body. Balancing on the stability ball gets the muscles of the core even firing more.

The standing chop targets the muscles of the core, the upper back, the chest, the posterior shoulder region and the arms. This exercise is suitable for intermediate and advanced fitness levels.

The half-kneeling lift activates every muscle in the upper body and places a high demand on the core to stabilise the movement. This exercise is suitable for all fitness levels.

The stability ball seated lift is an intermediate level exercise that targets all the muscles of the upper body. Balancing on the stability ball gets the muscles of the core even firing more.